Skill:

Kettle bell clean & jerks

Strength:
Bench press
5-5-5-3-2-5

Metcon:

4x
15 reps of 4 count burpees - a little concoction all of my own. There is a YouTube video by the same name, but not this movement, sooooo if you think of a better name for ours let me know.
15 wall balls 20/16lb
15 HSPU

Ouch shoulders are FRIED!!!

Double Unders Explained | Chris Spealler, CrossFit Park City

Runs, Events, Teams

Hey guys, we have got the team for the following events set up, follow the link and get signed up...

Climb The Legacy
April 15th 2012
https://secure3.convio.net/ala/site/TRR/139871212

BattleBorn CrossFit is the team!!!

Tough Mudder
September 2012 at Northstar!!

You have been invited to join the BattleBorn CrossFit Team as a Tough Mudder Norcal (Tahoe) 2012- Saturday & Sunday participant


Please visit this link to to join the Team:

https://www.RaceIt.com/register/groups/join.aspx?event=9424&id=1295356&group=117101&pcode=

Set us up for Saturday at 9:20 start time

Password: BBCF2012

"Rahoi"

Complete as many rounds as possible in 12 minutes of:

24 inch Box Jump, 12 reps
Thruster, 6 reps 42.5/30kg
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Saturday 4, February 2012

WOW, thank you to everyone who came in on Saturday it was a HUGE class!

Team WOD - AWESOME!!!

Each person on the team will start at a station, complete their task and move on to the next station. When getting o next station if their team mate is not done, you will o flutter kicks until the other team mate has completed their movements.

2x

Station 1
10 box jumps
25m prowler push 50kg
5 tire flips
25m prowler push 50kg

Station 2
100m Over head walking lunges 20/10kg

Station 3
3 rope climbs
20 pull ups

Station 4
20 dead lifts 60/40kg
15 squat cleans 60/40kg
10 snatch 40/20kg

Station 5
800m run

It was a good one that is for sure, we had 5 teams and a few extra. ;-)
15 squat cleans

Friday 3, February 2012

End of the week, gonna throw in our skill work!

Metcon:

15min AMRAP

25 hollow rocks
15 toes 2 bar
5 turkish get ups

Thursday 2, Febuary 2012

Skill:

Turkish get ups

Strength:

OHS

3-3-3-3-3

Metcon:

3x
100 double unders
7 deadlifts 120/80kg
14 burpees

Quick and tooooo the point!

Wednesday 1, February 2012

Skill:

Turkish get ups

Strength:

Back squats

5-5-5-3-2-5

Metcon:

Fight Gone Bad

3x
1 min at each movement for a total score

Row (calories)
Wall ball 20/16
SDHP 35/25kg
Box jumps 20in
Push press 35/25kg
REST